Author: TJ Murphy

Shamrock Training Key Workout Suggestions Sharpening workouts for the final weeks of the year. Q1 Track Workout Tuesday Night Woburn HS Sharpening intervals Warmup: 1-2 miles E pace plus 4-6 striders 4 x 200 R pace 200 jog 4 x 400 R pace 400 jog (slow jogs! Full recoveries) 4 x 200 R pace 200 jog Optional finisher: After jogging […]

Track workouts for the next four weeks will include Phase 4-type workouts to keep sharp for the MIll Cities Relay but also any other 5k/10k type races you see in November. Like the Genesis Battlegreen 5k this coming weekend. Also included will be a 1-mile time trial — both as a peaking workout but also a good chance to measure […]

Winding down the season. The final track workouts of the year will be designed to retain speed for any last races & the Mill Cities relays. Q1 Track Workout Tuesday Night Woburn HS Speedwork Warmup: 1-2 miles E pace plus 4-6 striders 12 x 200-meters at R pace with half-lap jogs Warm down 1-2 miles Q2 Fartlek Training 1 hour […]

Q1 Track Workout Tuesday Night Woburn HS Cruise Intervals Warmup: 1-2 miles E pace plus 4-6 striders 3-4 x 1-mile at T pace with 2 minute rests between each mile Warm down 1-2 miles Q2 Fartlek Workourt 1-2 mile warmup jog (E pace) 10 x 90 second bursts (go by feel — make this a medium hard effort) with 2 […]

My apologies: This didn’t get posted yesterday — it was “pending approval” because of a link to the VDOT calculator (I guess that was it). We are in the midst of the fall marathon season and nearing the end of the racing year. If you have a specific event you are still training for in 2025, the 6 x 800 […]

As we round the turn into October, we may be in final prep for a fall marathon (like Bay State, Chicago, NYC) or a favorite autumn event. If you raced a lot in the summer, be aware of any feelings of burnout. It might be a time to return to simple base training to allow your body a chance to […]

Shamrock Training: Key Workout Suggestions Q1 Track Workout Tuesday Night Woburn HS Meet at 5:45 Hard Intervals Warmup: 1-2 miles E pace plus 4-6 striders 4-5 x 1000-meters at I pace with one-lap jogs Warm down 1-2 miles Q2 Threshold training 1-2 mile warmup jog (E pace) plus 4 striders 15 minutes at T paceJog 8 minutes10 minutes at T […]

Shamrock Training: Key Workout Suggestions Throwing a new dimension into the workout ideas for this week. In Quality Workout 2, take a break from your GPS pace and heart rate monitor and just go by time and feel. The purpose is to take some time rechanneling your focus from all the numbers that a smart watch can generate and really […]

Tentative Date for the Fall 1-Mile Time Trial: November 4 Q1 Track Workout Tuesday Night Woburn HS 5:45pm Long Intervals Warmup: 1-2 miles E pace plus 4-6 striders 4 x 1200-meters with 1-lap jog recoveries. Warm down 1-2 miles Q2 Threshold plus Repetition Work Use your VDOT T pace (see description, purpose and details at the end of this post) […]

Shamrock Training: Key Workout Suggestions Coming later this week: I’ll announce the date of our fall one-mile time trial. For those who would like to have some fun training for the mile, I’ll be posting specific workout ideas to help you sharpen up your running form, your speed and your speed endurance. This week: 800-meter repeats are a great way […]